Grains and legumes top this ranking because manganese accumulates in plant seeds as they develop. Whole grains retain it in the bran and germ; refined grains lose most of it during milling. Tea leaves also concentrate manganese, which is why a cup can contain a meaningful share of the 2.3 mg Daily Value.
Manganese works in your bones, blood clotting, and the chemical reactions that turn food into energy. Most people get enough from ordinary meals, so a ranking by concentration tells you where it lives in food rather than where you should focus your diet. Absorption varies widely between individuals and drops when you also consume iron or calcium from the same meal.
FDA daily value: 2.3 mg
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Showing 251–292 of 292 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 0.06 mg | 2% |
| 252 | Pear, Anjou, green, with skin, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 253 | Mushrooms, white button | Vegetables and Vegetable Products | 0.05 mg | 2% |
| 254 | Mushrooms, white button | Vegetables and Vegetable Products | 0.05 mg | 2% |
| 255 | Apricot, with skin, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 256 | Juice, pomegranate, from concentrate, shelf-stable | Fruits and Fruit Juices | 0.05 mg | 2% |
| 257 | Mandarin, seedless, peeled, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 258 | Pawpaw, peeled, seeded, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 259 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 0.05 mg | 2% |
| 260 | Mushroom, portabella | Vegetables and Vegetable Products | 0.05 mg | 2% |
| 261 | Nectarines, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 262 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 0.05 mg | 2% |
| 263 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 264 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.05 mg | 2% |
| 265 | Plum, black, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 266 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 267 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 268 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 269 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 270 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 271 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 272 | Applesauce, unsweetened, with added vitamin C | Fruits and Fruit Juices | 0.04 mg | 2% |
| 273 | Applesauce, unsweetened, with added vitamin C | Fruits and Fruit Juices | 0.04 mg | 2% |
| 274 | Melons, honeydew, raw | Fruits and Fruit Juices | 0.04 mg | 2% |
| 275 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 0.03 mg | 1% |
| 276 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 0.03 mg | 1% |
| 277 | Salt, table, iodized | Spices and Herbs | 0.03 mg | 1% |
| 278 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.03 mg | 1% |
| 279 | Pears, raw, bartlett | Fruits and Fruit Juices | 0.03 mg | 1% |
| 280 | Salt, table, iodized | Spices and Herbs | 0.03 mg | 1% |
| 281 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 0.03 mg | 1% |
| 282 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 0.03 mg | 1% |
| 283 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 0.03 mg | 1% |
| 284 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.03 mg | 1% |
| 285 | Oranges, raw, navels | Fruits and Fruit Juices | 0.03 mg | 1% |
| 286 | Orange juice, no pulp, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 0.03 mg | 1% |
| 287 | Apple juice, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 0.03 mg | 1% |
| 288 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.03 mg | 1% |
| 289 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.02 mg | 1% |
| 290 | Grapefruit juice, red, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 0.02 mg | 1% |
| 291 | Sugars, granulated | Sweets | 0.00 mg | 0% |
| 292 | Sugars, granulated | Sweets | 0.00 mg | 0% |
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